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I Lost 40 Pounds in 2 Months Without Going to the Gym and This Is How

One influencer reveals the simple changes she made to lose a lot of weight.

FACT CHECKED BY Christopher Roback
Laila_Torah8
FACT CHECKED BY Christopher Roback

If you want to lose 20 pounds in a month, it’s time to change a few of your habits. Laila Torah is a social media influencer who shares about everything from fashion and beauty to weight loss. In a recent viral video, she details how she dropped 20 pounds per month to lose a total of 40 pounds. Here is everything you need to know about her weight loss journey, including the top 5 things she did to lose weight.


She Offers 5 Tips on How to Lose 40 Pounds in 2 Months

Hand with Pencil making goals list to lose weightShutterstock

“Today I'll be talking about my weight loss journey and how I lost 40 pounds in two months,” she says. “So in this video, I'll be giving you guys five tips on how I lost 40 pounds in two months.”

She Always Felt Chubby Growing Up

She starts with a “quick history” of her journey, explaining that she “always felt like the chubby one” growing up. “I always felt like the biggest one in the group, and I feel like I became very conscious of this from an early age because I'm a twin, and my twin was much skinnier than I was.”

She Was Insecure Through Her Teens

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

“This insecurity continued throughout my teens, and I just remember on so many occasions wanting to go out and trying on so many clothes and feeling so fat and ugly and everything I put on that it literally just made me not wanna go out and just stay at home,” she says.

She Lost Weight, Then Gained It Back in College

Weight loss fail concept. Scale and depressed, frustrated and sad woman lying on floor holding head and covering face with hands.Shutterstock

“So in my teens, I actually managed to lose a lot of weight, and I was so happy I finally reached my body goal, but I did it in such an unhealthy way that it was not maintainable,” she continues. “So by the time I got to the end of my university experience, I put on all the weight that I had lost and more so in 2019.”

RELATED:Lauryn Bosstick Reveals the 12 Secrets to Her 60-Pound Weight Loss

She Weighed 183 Pounds

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“I graduated from university, and I remember stepping on the scales for the first time in years and seeing 183 pounds. Now that is a lot of weight, especially for someone of my height, being five foot three, and carrying 183 pounds is just way too much,” she adds.

She Knew She Had to Make Some Changes

Buffet table scene of take out or delivery foods. Pizza, hamburgers, fried chicken and sides. Above view on a dark wood background.Shutterstock

“So from then, I knew I needed to do something about it. I needed to change my diet. I needed to exercise. I needed a major lifestyle change. This was so hard for me to do because, for years, I had created a lifestyle of just eating junk all the time, not exercising, and just being super lazy, to be honest,” she says.

She Started Her Journey During Covid

COVID-19 vaccine in researcher hands, female doctor's holds syringe and bottle with vaccine for coronavirus cure. Concept of corona virus treatment, injection, shot and clinical trial during pandemicShutterstock

Then, in 2020, during the pandemic, everything changed. “I know Covid had such a negative impact on so many people, including myself. But if I could take one positive thing from Covid, it would definitely be my weight loss, and it would allow me to lose 40 pounds in two months,” she says, getting into the five tips that allowed her to lose weight.

Tip 1: Change Your Diet

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“So the first tip is to change your diet,” she says. “Changing your diet, I believe, is the most important thing when it comes to weight loss because there is absolutely no point in exercising and your diet staying the same because you're really not gonna get any results. So changing your diet should definitely be your priority.”

RELATED:I Lost 45 Pounds and Kept It Off With These Simple Changes

You Don’t Have to Cut Out Food Groups

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When all the restaurants shut down, she went onto social media and “found so many healthy accounts and learned how to make quick and easy and healthy meals,” she revealed. “You do not need to cut out any of the food groups. All the food groups are just as important as each other. It's just about portion sizes and portion control.”

Tip 2: Count Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“So that takes me nicely to my second tip, which is calorie counting. I highly recommend calorie counting. If you struggle with portion sizes and portion control, you can find out how many calories you're supposed to intake online based on your gender, height, weight, age, and activity level,” she says.

She Recommends Using an App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

“I would highly recommend doing that because it is different for everyone. So when I was calorie counting, I used this amazing app called MyFitnessPal, and MyFitnessPal allows you to log your breakfast, your lunch, your dinner, and all your snacks in between. And it's just a good way of tracking how many calories you're eating throughout the day and staying within your limit,” she continues.

If You Are Hungry, Try a Hot Drink

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

“Calorie counting can be very, very difficult at times because when you are trying to reduce the amount of food that you are intaking, there will definitely be moments when you are hungry. But in those moments, I found having a hot drink to be very beneficial,” she reveals. “It just allowed me to get to sleep so that I would not go over my calorie limit for that day. You won't always feel hungry, I promise you that will change. Your body will eventually adjust and get used to your new portion sizes.”

Tip 3: Walking 10,000 Steps Per Day

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Her third tip? “Walking 10,000 steps every single day with one rest day,” she says. “So that means walking six days a week and on the seventh day, you rest. That was not meant to sound biblical, but we'll go with it.

RELATED:7 Steps to Shed Body Fat in 6 Months, From Ben Affleck's Trainer

You Should Take One Rest Day

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“Your rest day can be any day of the week. It can be at the beginning, the middle, the end, whatever day suits you best. If you're feeling super tired or exhausted one day, use that as your rest day, and then the next day, just keep it moving. It is very important to take that rest day because your body does need that time to recover, and you don't wanna put your body under too much stress because stress can result in injury, and then the injury could just stop you from walking altogether,” she explains.

She Eventually Made It Up to 30,000 Steps

A backpacker walking on the farm track with sheep grazing on the green hills. Taken at Wharariki beach track, Golden Bay, South Island,Shutterstock

After a while, walking 10,000 steps “became so easy that I then increased my step count to 20,000 steps a day and then eventually 30,000 steps per day,” she reveals. “I know 10,000 steps can be a lot of steps to people who are not used to walking.”

A Few Hacks? Break Up Your Steps, Listen to Music or a Podcast, or Talk to Friends

Woman exercise walking in the park listening to music with headphoneShutterstock

She has a few hacks to make walking easier. “So what I would find helpful and what I would recommend is splitting it and walking 5,000 steps in the morning and then 5,000 steps in the evening. Walking so many steps every day became so enjoyable to me. I found ways to enjoy it, whether that was listening to music or to a podcast or catching up with friends on the phone. Just find ways in which you can get excited about walking,” she says.

Tip 4: Cut Out Drinks

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Her fourth tip? “Cutting out all drinks,” she says. “So that includes juices, fizzy drinks, and alcohol.” She claims this “was honestly the hardest step” for her “because I love my juice. I look forward to drinking my juice with my meals. I look forward to my orange juice, my ginger ale.”

RELATED:12 House Cleaning Chores That Burn Calories Every Minute

It Was Hard, But It Gets Easier

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However, it was the ultimate game-changer. “I know you're probably tired of hearing everyone say just drink water, but honestly, it really does work,” she says. “Once you make that adjustment, I promise you it is a lot easier. Your body will eventually adjust and just crave water. You just need to be consistent and stick at it.”

Drink More Water When You Are Hungry, She Says

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“Something that really helped me on this journey was that there were so many moments that I felt like I was hungry, but I was actually thirsty. And you would think that your body can tell the difference between hunger and thirst, but honestly, in moments where you feel like you are hungry, try having a glass of water, and it can make all the difference,” she says.

She Says She Didn’t Realize She Was Drinking So Many Calories

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“Drinking water is honestly key on this journey because I noticed a drastic change in my body weight when I replaced all those sugary juices with just water, which obviously has zero calories. I don't think people are aware that these juices have so many calories in them, so much sugar that they are almost like a meal replacement, and they take up a whole meal's worth of calories. So once you make that change, you will honestly see such great results in your body,” she maintains.

Tip 5: Be Consistent

Woman drinking water from a sports bottle.Shutterstock

Her fifth and final tip is to “be consistent,” she says. “Even when you do not see results. Be consistent even when you are not seeing the results as fast as you would like to see them remain consistent.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Weight loss can be a tricky equation. However, there are many people online sharing their success stories who have shared the healthy habits responsible for dropping weight. Online fitness coach Alexandra, who goes by the handle @alexx.fitt, revealed in a viral video that after struggling to lose weight for years she lost a whopping 40 pounds in five months.


1. She Started to Make Healthier Choices Every Single Day

alexxandra_fitt2alexx.fitt/TikTok

“Here's how long it's going to take you to lose weight. I lost 40 pounds and here's what I did and how long it took me,” she says in the video, revealing that her weight loss journey first started in 2020. “I think around that time for a whole year I did every single diet, every single workout, every single meal plan, and nothing worked. Nothing would actually help me lose weight.” However, in January 2021, she learned the secret to losing weight fast. “Instead of following a freaking diet, I basically started to make healthier choices every single day,” she said in the video. It “all started with walking and a schedule,” she continued. “I made a plan of what time I'm going to eat and what I will be eating. I stuck to that schedule,” she added.

Related: 10 Foods That Grow Muscle Fast

2. She Saw Results Within the First Month

alexxandra_fitt3alexx.fitt/TikTok

There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity. Then, from January 2021 on “I literally walked every single day for six months straight,” she said. “There were like two days that I missed. Maybe it took me about five, six months to lose 35, 40ish pounds, but I saw results within the first month.”

3. She Lost 50 Pounds in 6 Months

In a recent Instagram video, she got specific about her steps (and also revealed that she lost 50 pounds in six months). “Hear me out walking seriously changes your life, I was able to lose 50lbs in less than 6 months by walking 10k steps a day!” she captioned the post. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: 15-Minute Fat-Burning Workout to Tone Your Entire Body You Can Do Anywhere

4. Exercise Shouldn't Feel Like Punishment

@alexx.fitt

It was more during my journey that i realized #weightloss #mindset

Something else that was helpful for Alex was shifting her mindset. She explains that prior to losing weight, she viewed running as “a form of punishment,” but now she feels like exercise is something she is “so grateful for,” she wrote in another TikTok. “I'm grateful I get to go on a run and move my body, and I do that kind of stuff because it genuinely makes me feel good. I don't do it as a form of punishment. I'm like, I'm going to feel so good after I run. It's going to clear my mind,” she added.

Related: I Lost 160 Pounds and Here's 4 Ways I Took the Weight Off

5. Exercise Make Her Feel Good

alexxandra_fitt4alexxandra.fitt/Instagram

“I wake up anxious sometimes. So going on a run or even doing a morning workout, I'm like, oh my goodness, this helps me so much. So that's the kind of mindset shift you got to have when you're trying to lose weight. It's a lifestyle. You're doing this stuff because it feels good for you, not because you have to.” Alex is spot on about using exercise to quell anxiety. The American Psychological Association dubs it a “healthy stress reliever,” and several studies back up the claim.

💪🔥Body Booster: Walking 10,000 steps a day is not only an effective workout for weight loss, it can improve your cardiovascular health and ward off cancer, according to research.

FACT CHECKED BY Christopher Roback
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Brenda Lizard is a weight loss influencer who goes by the TikTok handle @brenda.lizard. In two of the many viral videos discussing her massive and rapid weight loss — she lost 40 pounds in just under four months — she reveals a few simple tricks that helped. And, a few of them might surprise you.


1. Brenda Decided to Change Her Lifestyle After Learning She Had Pre-Diabetes

@brenda.lizard

Replying to @evelynn How i lost weight 🙂 Comment if you need clarification or DM me on insta and I’ll respond to you quicker there #gymtok #greenscreenvideo #greenscreen

Brenda prefaces the video by confessing that she is not a professional. “This is just what I did and what worked for me,” she said. She also revealed that she “decided to change” her lifestyle for health reasons, namely after she got a breast reduction and discovered she had pre-diabetes during the blood work. “So obviously I had to make a change for my own health,” she said.

2. First, She Changed Her Diet

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The “biggest thing” for Brenda was changing her diet, because after getting her breast reduction she couldn’t exercise for two months. “I couldn't lift anything over 15 pounds, so it was all my diet,” she said. Instead of going on a “specific diet like keto or whatever” she went on a calorie deficit, “which basically you're counting your calories.” She calculated how much she needed, inputting her age, weight, and height, and then figured out how many calories she would need to cut to lose one pound a week, which came out to 1,670 calories per day. For breakfast she ate overnight oats or an egg spinach omelet. “I love cottage cheese and cottage cheese is what's gotten me through a lot,” she added. For lunch she would eat tuna salad, chicken wraps, and “just regular chicken salads with a side of something.” She still ate out on occasion. “So if I were to go to Wingstop, I would still mess up some wings, but instead of getting regular fries, I'd get sweet potato fries. If I went to In-N-Out, I would still get a double double, but I'd get it lettuce wrapped,” she revealed. “I never felt miserable throughout this whole entire process just because I would eat what I wanted. And at home, I don't necessarily count my calories If I make my food at home, only if I'm going out to eat, that's when I do start counting my calories,” she added.

Related: The 13 Secrets for Building Powerful Legs

3. Second, She Started Doing Cardio

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Once able to start doing cardio, she started seeing the most weight loss, “and don't think it's extreme cardio,” she said. “I've always been an early bird, so I've always woken up six in the morning to eight in the morning, the latest. And I would go get up, and then I would go on runs, jogs, I take my dog out. We bonded a lot throughout this entire process, and I would go on hikes.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

4. Third, She Joined a Gym and Used the StairMaster

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

She also got a gym membership at LA Fitness, “and I just go there to use a StairMaster,” which she says “is a must.” Recently, the "25-7-2" StairMaster workout went viral, with people boasting about the weight loss benefits. It involves jumping on the stair-climbing machine, setting it to level 7, and climbing for 25 minutes. Does it actually work? "Any new stimulus will burn more calories at first, but your body will always adapt to whatever stimulus you're doing," Katie Kollath, ACE CPT and cofounder of Barpath Fitness, previously told our sister website Eat This, Not That! "So, if you want to continue to burn more calories after a couple of months doing this workout trend, you will either need to increase activity elsewhere or do the StairMaster workouts for longer."

Related: 10 Ways to Eat for Abs

5. And Fourth, She Started Lifting Weights

@brenda.lizard

Replying to @Brenda DM me on insta or comment if you need clarification!!! #gymtok #weightloss

Once cleared by the doctor, she started lifting weights. And, for anyone who is starting to lift, she warns against putting too much emphasis on the numbers on the scale, as “muscles are heavier than fat.” To warm up, she would jog to the gym or go on the treadmill for ten minutes. She would also do more cardio – a little over a mile of walking, jogging, and sprinting – post lifting. Then, she would take a quick water break and “hit up” the StairMaster, her “favorite” workout. “I go on it for 15 minutes. I'd range from level four to six, sometimes seven,” she said. While first “scared” of the dumbbell area, she says she learned how to lift by watching tutorials on her phone or getting help from other people at the gym. “No shame at all. I didn't know what I was doing at first, and there's times that I still don't know what I'm doing, but I just go and I say YOLO, and I watch my little TikTok tutorials on how to do my form and stuff,” she concluded.

💪🔥Body Booster: Incorporating a StairMaster workout into your routine can help you lose weight. Just make sure to continue increasing intensity as time goes on.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you have a lot of weight to lose, it can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss.


Losing 60 Pounds in 6 Months with PCOS

Samantha_CostaSamantha Costa/YouTube

She starts with her backstory: In 2018 she was diagnosed with PCOS (polycystic ovary syndrome), which resulted in weight gain. “I fluctuate weight a lot and it also affects my periods. With that being said, because I was diagnosed with PCOS, I put on a lot of weight very fast, and it wasn't a type of weight that was healthy,” she said. Costa, who is five-foot-one, topped the scale at around 200 pounds. “Being in a place where I knew I wasn't healthy was really scaring me.” At the time she was able to drop 50 to 60 pounds in “five to six months” by going to Orangetherory and eating right. “I think I weighed around 196 pounds and I got down to around 135,” she specified.

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

The Power of Whole Grains

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Her main dietary change at the time involved swapping out white carbs with whole grain and whole wheat. “I literally had grilled chicken, pasta, grated cheese, and tomato sauce every single day because that's what made me happy,” she said. After graduating from college in May 2022, “and I honestly was a very steady weight of around probably 129 pounds to 140 throughout all of my senior year of college,” she felt like she was at a healthy weight for herself around 135 pounds. She spent the summer lifeguarding. “I was having a really fun time, and honestly everything was going very well,” she continued.

A Stressful Job Ruined Her Health and Happiness

Samantha_Costa2Samantha Costa/YouTube

However, in August she started her “big job at a big four company” and it was “the downfall of everything,” she claims. “I'm not going to talk too much about it, but the stress of that job, which I am no longer working in, was very, very hard for me.” She stopped working out and spent most of her free time isolating. Over a period of about 7 months she probably gained 60 to 70 pounds, and was “very, very sad,” she says. “I wasn't happy with how I looked and I was having a hard time with it, but it was more that I knew I wasn't healthy and I knew I needed to get healthy because of this. I would always tell myself, ‘You know what? You did it once. You can definitely do it again.’”

From 10,000 Steps to 500

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

She couldn’t motivate herself to go to fitness studio again, “something that I used to love going to do,” she says. While she used to walk 10,000 steps a day, she “was lucky if I hit probably 500 steps a day because I was always at my computer, always doing something for work, and there was really just no time for me to do it.”

She Lost 10 Pounds in a Week and Kept Going

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Every day she looked in the mirror and told herself “in three months from now, you will look so much better. You'll feel so much better, which is the most important, and you will want to do things because you started.” Eventually she started seeing progress, claiming that she lost 10 pounds in one week, which she knew was water weight. Within a few weeks she noticed a “little bit of a difference” and once she started to see that difference, “it was a lot easier to believe in myself and notice that there was real progress happening and that there was change happening, which allowed me to keep going within my journey.”

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

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She revealed that she did keto, which is “very hard to sustain,” she admits. “It was very hard for me to eat a certain amount of carbs every single day, and it was very hard for me to cut out sugar. I'm someone who loves sugar, but I knew that in order to be in a healthy place again, and in order to get to my goal in the most efficient way, especially with summer coming up, I needed to do something that would really change and really allow my body to adapt.” She also emphasizes the importance of protein. “Eating carbs is something that obviously we all need. I am not saying don't eat carbs. Please eat your macros. Please eat carbs. Please allow yourself to have the energy that you need. I'm just saying what I did was I lowered the amount of carbs that I ate, but I was still eating enough to feel energized to be able to go to the gym and to give my body what it needs.”

She Increased Intake of Proteins and Exercised

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Amping up your protein intake may help you lose weight. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days.

Stay Motivated and Positive on Your Journey

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“In the beginning, you're probably going to feel like you can't do it and it's probably going to feel impossible, and if you are someone who doesn't feel like that, I give you so much credit because I've been there so many times and I felt like it was impossible every single time,” she adds. “The number one thing I want to tell you is to prove yourself wrong. Prove every single person that may have doubted you wrong. The only thing that matters is that you believe in yourself. The only thing that matters is that you have the mindset that will allow you to feel better, and every single time you question yourself, make one of those videos, take progress pictures, tell yourself that you are so much better than you were even one day ago, and if you are really having trouble starting, just try for one day.”

Related: Fitness Expert's $5 a Day Meal Plan for Fat Loss

💪🔥Body Booster: Increasing your protein intake and decreasing your carbohydrates is a scientifically backed tactic for weight loss. However, you still need a sufficient amount of carbs to stay energized.

FACT CHECKED BY Christopher Roback
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.


I Focused on Changing My Diet

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“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.

It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

I Implemented Volume Eating

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Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”

I Amped Up My Protein Intake

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She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

I Practiced Self-Discipline

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“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.

I Maintained a Positive Mindset

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You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.

I Had a Balanced Approach

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It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”

I Exercised

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She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

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She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”

Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”

💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

Brittney Blanco
​Greek Chicken Wraps
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Prioritize Protein

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First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

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Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Healthy Fats

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Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

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Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

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Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

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Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

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Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

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Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

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Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

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Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dani Coleman dani_bcoleman
Copyright dani_bcoleman/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Jennifer Aniston is one of the fittest stars in Hollywood. So, who better to ask for advice about how to get in shape for swimsuit season than her personal trainer? Body Network chatted with Dani Coleman, Director of Training and Head Trainer at Pvolve, who shared her top 7 tricks to shape up for summer. You might be surprised at how simple her tips are.

Get Started Now

Her first tip? Make today the first day of your new fitness routine. “Start now. Cultivate your habits now so you are well ahead of the curve by the time that summer arrives,” Coleman says.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Strength Train

Dani Coleman dani_bcoleman​Get Started NowCopyright Dani Coleman

It’s no secret that weight lifting, aka strength training, is the top expert-recommended workout for fat loss. “Strength training helps build lean muscle mass, which is key when we are talking longevity, fighting chronic diseases, injury prevention, and altering body composition,” says Coleman.

Choose Consistency Over Intensity

Next, value consistency over intensity. “There are endless amounts of workouts and trainers to follow on social media. Instead of saving random workout videos, find a program that takes the guesswork out of your workouts and works for your body,” she says. “AtPvolve we have longer series, monthly calendars, and weekly calendars that you can follow based on your goals. “

Exercise While Traveling

Don’t let traveling be an excuse for taking a break from your routine. “Keep your workouts moving with you!” she says. “At Pvolve we havetravel-friendly equipment and over 1500 workoutson-demand to choose from whether you’re at home or on the go so you can sculpt anywhere,” she says.RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Take Movement Snacks Throughout the Day

“Add movement snacks into your daily routine,” Coleman suggests. “This can look like stretching while you watch your favorite TV show, taking your work call while you walk, quick stretches between your meetings, or a workout on your lunch break. It all adds up and counts.”

Consider Diet, Recovery, Stress, Hydration, and Sleep

“Realize that movement is only one part of the picture when we are talking about achieving progress,” Coleman continues. “You also need to consider how you are fueling your body, your recovery after your workouts, stress management, hydration, and sleep!”

Find Joy in Exercise

Lastly, make sure you love the exercise you are doing. “Find joy in whatever workout or movement practice you choose. For me that looks like community at our Pvolve West Hollywood studio, curating the perfect playlist, working out with my best friend, and actually leaving my Pvolve workouts feeling energized instead of depleted,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.